Crispy Tofu with Kale

Makes 2-3 servings.

I call this dish my feel good dish. I love the combination of the crisp tofu on the outside and the soft inside. It is a very easy dish to prepare and highly nutritious.

Chia seeds are full of protein, minerals and fiber.


  • 14 ounces firm tofu
  • 3 ounces baby kale, or other greens


  • ½ teaspoon sesame oil
  • 1 teaspoon finely grated ginger
  • 1 tablespoon Mirin (Japanese rice wine)
  • 1 tablespoon vegetable oil
  • 3/4 tablespoon low- sodium soy sauce


  • 2 tablespoons white chia seeds
  • ¼ cup quinoa flakes
  • ¼ cup panko
  • 1 ¼ teaspoon kosher salt
  • Freshly ground black pepper
  • 1 large egg white
  • 3-4 tablespoons vegetable oil


  1. Discard kale stems, place in a bowl and refrigerate uncovered (See Note)
  2. Combine the dressing ingredients and set aside.
  3. Cut the tofu into pieces of your choice.  Dry very thoroughly with paper towels. Even when you think the tofu is dry, leave it to rest on paper towels until you are ready to sauté.
  4. Combine very well the coating ingredients in a bowl.
  5. Whisk the egg white in a dish.
  6. Heat the olive oil over high heat in a large non-stick skillet.
  7. Dip the tofu into the egg white, then press into the chia mixture to coat well. Do it on the sides as well.
  8. Sauté the tofu, on each side until golden about 3 minutes.
  9. To serve, toss the kale, or other greens with the dressing and top with the tofu.


When refrigerating greens it is best to leave them uncovered.

You can easily sauté the tofu before serving. It will remain crisp.